A pound of dried beans is the inexpensive foundation for this simple, hearty meal. Serve it with slices of whole-wheat bread or a side salad for a complete and satisfying lunch or dinner.

Lauren Grant
Source: Diabetic Living Magazine, Winter 2019
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Pick over and sort beans, then rinse under cold water and transfer to a large bowl. Add 3 quarts cold water, cover, and soak at room temperature for 8 to 24 hours. (To quick-soak, see Tip.) Drain and rinse the beans.

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  • Heat oil in a large pot or Dutch oven over medium heat. Add onion, carrots, and celery; cook until starting to soften, about 8 minutes. Stir in garlic; cook until fragrant, about 1 minute.

  • Stir in broth, water, the soaked beans, bay leaves, and Parmesan rind, if using. Increase heat to high, bring to a boil, and cook for 5 minutes. Reduce heat to low, partially cover, and simmer until the beans are nearly tender, 45 to 50 minutes.

  • Stir in kale, tomatoes, and rosemary. Partially cover and continue to cook until the beans are tender, 30 to 45 minutes more.

  • Discard bay leaves and Parmesan rind, if using. Stir in vinegar and salt; season generously with pepper.

Tips

Tips: Adding a Parmesan rind to a pot of soup adds a subtle savory flavor. You can cut off the rind of any size block of Parmesan and save it for future use; rinds will keep in the freezer for 6 months.

To quick-soak beans: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.

Nutrition Facts

269.7 calories; protein 14.7g 29% DV; carbohydrates 44g 14% DV; exchange other carbs 3; dietary fiber 21.4g 86% DV; sugars 6.6g; fat 3.1g 5% DV; saturated fat 0.4g 2% DV; cholesterolmg; vitamin a iu 4154.7IU 83% DV; vitamin c 21.8mg 36% DV; folate 30.4mcg 8% DV; calcium 106.9mg 11% DV; iron 5.5mg 30% DV; magnesium 98.3mg 35% DV; potassium 1024.4mg 29% DV; sodium 377.3mg 15% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 4 stars
02/11/2019
This was easy and flavorful. I used a pressure cooker. I sauteed the veggies then added the rest of ingredients. I used 2 cans cooked beans instead of uncooked. I cooked on high for 10 minutes and natural release for 10. It was perfect. Next time I would cut back on the water just a bit. Read More
Rating: 5 stars
12/16/2018
I make a very similar soup using canned beans. I put 1 can of rinsed cannellini beans into the soup but I pulverize a second can of beans in a food processor (or just mash them by hand) then add that to the soup to give it a slightly thick and creamy texture without adding any cream. To really add some extra flavor add a small amount of Canadian bacon or lean ham (low fat) cut into pea sized pieces and just a bit of liquid smoke to really punch up the flavor. Delicious and healthy soup! Read More